Stuffed brinjals /aubergines /egg plants
In this recipe ground nuts and sesame seeds and coconut gratings are used for making stuffed baby brinjals /aubergines /egg plants.
Prep time: 15 minutes
Cook time: 35 minutes
- 200 gms brinjals /aubergines /egg plants
- 1 medium size onions, finely chopped
- 1 tomato medium size, finely chopped
- 1 cup water
- 1 tsp salt or / salt to taste
- 1/4 tsp asafoetida/hing
- 3 tbsp oil
- 2 tbsps Coriander leaves, finely chopped
For the filling
- 1/4 cup peanuts, roasted
- 1 tbsp sesame seeds
- 3 tbsp fresh coconut, finely desiccated
- 6 garlic cloves, finely chopped or crushed well
- 1 tsp ginger, finely grated
- 1/4 tsp haldi/ turmeric powder
- 1/4 tsp Fenugreek /methi powder
- 2/3 tsp red chili powder
- 1tsp coriander powder/dhania powder
- 1 medium size onions, finely chopped
- 1tsp aamchoor / dry mango powder
- ½ tsp cumin seeds, roasted and powdered
Wash the brinjals /aubergines /egg plants well, Slit the brinjals /aubergines /egg plants, lengthwise, into four, but leave the stems on, so the brinjals /aubergines /egg plants remain joined at the stem and soak in salted water for 20 minutes.
Dry roast the peanuts first, when they start to become light brown, add the sesame seeds followed by desiccated fresh coconut. Roast these ingredients till all of them are light brown. Switch off the stove.
When the coconut, peanuts and sesame seeds cool down, put in a grinder, add one finely chopped onion , ginger, garlic, grind to a smooth paste with little water. Take it out in a mixing bowl.
Add salt , jeera powder, dhania powder, garam masala powder, red chili powder , fenugreek /methi powder and turmeric powder to the ground masala paste and mix well.
Stuff each brinjal/aubergine /egg plant with this ground masala. Keep aside.
In a skillet /pan heat oil, add one finely chopped onion and fry them till they turn transparent.
Add the pureed tomato to the lightly fried onions and fry for 2-3 minutes. keep on stirring continuously Add the stuffed brinjals to the skillet / pan fry for few minutes. Add water, and cover and cook for 20-25 minutes.
Switch off the stove. Garnish with coriander leaves and serve hot with bajra / Millet flour rotis, rice or puris.
Possible health benefits of consuming eggplant:
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.
The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2
Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.3
Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5
Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4
Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3
Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6
Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.3
Weight management and satiety
Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.